Stress and relaxation; is it possible to have a balance between the two in the work place? Dealing with the constant pressures of deadlines and the toll it takes on the body can be draining. Spending more time at your desk may seem like the best solution but sometimes there just isn’t enough time in a day to do it all. Or is there?

Dr. Joyce Brothers once said “No matter how much pressure you feel at work, if you could find ways to relax for at least five minutes every hour, you’d be more productive.” How can you possibly relax at work? Self-massage! Instinctively, we do it without even understanding why. Allowing the body to hoard tension not only increases muscle pain but also waists an unbelievable amount of energy which can ultimately reduce one’s focus and productivity.

Self-massage distracts or blocks the nervous system from sensing pain in a way that lessens its intensity. The psychological effects of massage are also well-known for reducing anxiety, stress, and even depression. According to Wendy Turnbull’s 1994/95 article “Massage and Medicine Merging” from the Ontario Massage Therapist Association Newsletter no.8, studies have shown that a 15 minute on-the-job self-massage was not only effective on increasing mental alertness but also in solving computerized problems in half the time with 50% fewer errors.

Here are some quick self massage tips for muscle pain relief at work:

1. Scalp: If you don’t mind messing up your hair, using your finger pads to massage the scalp can feel amazing. Don’t forget the forehead or behind the ears.
2. Temples: Rub your fingertips in circular motions at your temples for a few seconds.
3. Eyes: Take both thumb pads and place them just below the eyebrows where they meet the bridge of the nose. Let the weight of the head sink into the thumbs for a few seconds. Then slowly glide the thumb pads along the brow bone towards the outer end of the brows. Repeat a few times.
4. Jaw: Lots of tension can accumulate in the jaw. Massaging your palms on the sides of the mouth can relieve a lot of tension.
5. Neck: Use your fingertips to massage the back of the head where it meets the neck. Then glide your fingers in circular motions downward along the spine without applying direct pressure on the spine. Bending the head forward can give you better access to those muscles.
6. Shoulders: Squeeze the shoulder muscles between your fingers and thumbs on each side. This may create some headache-like sensation. If so, squeeze until the pain diminishes and add a heat source for 10 minutes such as a hot water bottle or beanbag.
8. Feet: If you have a tennis ball that you can bring to work, place it under your feet (shoes removed) to roll on while working at the desk. This will reflexively relax the entire body.

So the next time you feel stressed out, over worked or in need of some muscle pain relief, just remember to take five. Your body, mind, and boss will thank you.

In the present fiercely competitive environment almost every one of us has lots of tasks to perform on a daily basis. Therefore, there are more chances of getting tired and feeling fatigue during your hectic working schedule. To overcome such situations, you are best advised to find out a viable alternative that can lessen your stress while at the same time can also boost up your tired energy level. It is true that the market is flourished up with numbers of options in order to get the relief from such situation. However, your first preference should be one that benefits your health in many ways without creating any critical complications. This is where the need of a massage therapy becomes so vital for anyone.

Since the recent times an astronomical rise has been noticed in the demand of this therapy because it has come with the results that can’t be compared to anyone. This method works as a boon to bring your stressful life on the track of normal life. Most of the renowned medical experts say that this therapy are really helpful in treating different health problems, including cleansing the toxins from the human’s body, improving sleep and lowering blood pressure. In addition to it, people also notice wonderful results in the improvement of circulation, and in getting the relief from the tension, and muscle spasms as well as soreness. The importance of this method can’t be ignored during the time when it is used to help you rid the body of excess lactic acid.

This is why more and more people are showing their great interests in adapting massage therapy in order to experience a more relaxed and tension-free life. A single session of this method is enough to see tremendous results during the treatment of back aches, headaches and shoulder and neck pain. And, of course, there are a plethora of massage therapists who are known to deliver the best massage therapy services to heal many health issues.

As a massage therapist, I am always trying to find ways to help my clients get the most out of their massage experience. Here are a five easy-to-implement ways to turn a good massage into a GREAT one!

1. ARRIVE ON TIME

There’s nothing worse than stressing out, working up a sweat, and screaming at other drivers when you’re running late on the way to a massage or reflexology session.

Give yourself extra time so you can arrive a few minutes early and relax in the waiting room prior to your session. If you are late or are stuck in traffic, just take a couple deep breaths and know you’ll be there soon.

Stressing out will not get you there sooner and will also make it harder for you to relax once you are there.

2. RESIST HELPING

We are a helping people. As such, many of us are inspired to try to help during a massage session. We lift our leg or arm or neck, in anticipation of the therapist’s move.

Please, please, I beg of you… DON’T HELP! It’s much more difficult for therapists to work with a flexed muscle than a relaxed muscle. We’d prefer to do the work (it’s our job!).

So please, just relax, and let us take care of everything. When you are thinking about what we’re going to do next, you’re NOT relaxing.

3. SPEAK YOUR MIND

Is the pressure too deep? Let us know.

Would you prefer NOT to have facial massage? Tell us!

We cannot give you the best possible session unless we know exactly what you want.

Are you worried about asking for something different because you don’t want to hurt your therapist’s feelings? Trust me, you WON’T hurt our feelings.

We’d MUCH rather have you communicate clearly about what you want rather than have you go away unhappy!

4. DON’T WORRY

We live in a body conscious culture. As such, some people come in embarrassed about their bodies.

Rest assured. Therapists are people who have a great reverence for the body. We love all shapes, all sizes, all bodies.

Ladies, we don’t care if you didn’t shave your legs today. Gentlemen, we don’t care if you have a hairy back. If we did, we wouldn’t be in this business.

5. CLEAR YOUR SCHEDULE

It can be stressful to have to rush out of bodywork session in order to get to another appointment or engagement.

While it’s not always realistic to totally clear your schedule after a session, try to plan for a lighter activity day.

Though some people feel energized after a session, the majority of us are actually pretty sleepy and relaxed…a ten mile run is probably not in the cards for the day.

So, if at all possible, try to minimize the things you plan for after your session. Allow yourself the opportunity to ride the wave of relaxation the whole day through!

Here’s to your health!

Of the many different causes of back pain, one of the most common involves damage to the muscles of the back.

Pain associated with an injured muscle is often short-lived. Muscle sprains from overuse, stress and overextension generally heal within a week. The muscles of the back can, however, experience long-term injury. If a muscle is constantly strained, tense or weak, a serious injury can develop that effects more than the muscle itself.

Fascia is a connective tissue that serves many functions in the body, one of which is to surround and protect muscles. Muscular fascia, or myofascia, becomes inflamed when it is near a damaged area. Inflammation is an attempt by the immune system to flood compromised areas of the body with chemicals that promote healing. Chronic inflammation, however, is harmful.

Inflamed myofascia causes severe muscle tightness and pain. Symptoms of this condition include sciatica, headaches and a limited range of motion due to the muscle restriction.

Massage therapy is often used to relieve muscle-related back pain. This non-invasive treatment alleviates pain caused by short-term muscle damage and long-term myofascial inflammation.

How Massage Therapy Works

Massage can stretch out tensed fascia and press inflammation fluids out of the area. Massages also relaxes tensed muscles. This reduction of tension and inflammation greatly decreases back pain. Massage also releases endorphins that boost mood and modify pain perception.

When massaged, the flow of blood increases and tissues like fascia become more pliable. This helps to restore proper functioning to the area.

Massage therapy was adopted from Chinese tradition. It was founded on the theory that the body contains energy fields that become blocked, and that massage can loosen blockages. Some practitioners still perform massages with the intent of balancing the flow of energy throughout the body.

Finding a Massage Therapist

Your search for the right massage therapist should begin by asking yourself what results you are seeking. Massage can serve many functions, and not all therapists perform every kind. Do you want stress management, energy balance, pain management, realignment therapy or injury treatment?

Another factor to consider is cost. If you’ve obtained a referral from a doctor, chiropractor, physical therapist or osteopath, your insurance may cover the bill.

Masseuses generally earn by the hour. Rates vary widely between different regions, but the University of Minnesota estimates the national average at $60.00 an hour.

If you are seeking occasional relaxation, maintenance or energy balance, one session a month may suit you. For stress management, two sessions a month is recommended. If you are require pain management, one session a week is suggested.

Before, During and After the Massage

Before:

Take a hot shower to loosen the muscles of the back.

It is generally a bad idea to eat just before a session, since lying on a full stomach while pressure is applied to your back can be uncomfortable.

During:

Remember to breathe. When painful areas are pressed upon, the discomfort can lead you to unwittingly hold your breathe. Remind yourself to breathe, since oxygen must be delivered to the massaged area.

Speak up. If something makes you uncomfortable, whether it is the pressure applied or the fact of being touched, communicate this feeling with the massage therapist. The more the therapist knows, the better he or she can help you avoid discomfort.

After:

It is important to stay well hydrated for 24 hours after receiving a massage. Massage releases toxins that must be flushed out of the system before they begin to recirculate.

Take a bath to prolong soothing effects by keeping your muscles loose.

Try it Out

Massage can reduce inflammation and repair muscles. If you’re suffering back pain due to muscle damage or myofascial inflammation, massage therapy may be a vital component of your treatment plan.

Keep in mind that massage can improve the health of the back in a number of ways. Aside from its effectiveness, massage has the benefit of being pleasurable. Not often do we encounter medicine that we can enjoy; massage can please your body and your mind.

When massage therapists finish school and begin working, they might not immediately think of developing their skills for a niche market – after all, massage school is just the beginning, and you learn some of your most invaluable skills on the job! While most massage therapists focus on perfecting their Swedish and deep-tissue skills before moving on to advanced modalities, it is always a good idea to continue to think about how you want to develop your massage career. This way, you can take the classes and training necessary to develop your specialty early on.

Making the Most out of Continuing Education

Throughout the nation, massage therapists must abide by a professional licensing code that requires continuing education in areas such as communicable diseases, CPR training, ethics, and general education. While many massage therapists take the minimum number of courses, or pick available courses close to home that are convenient or inexpensive, it is important to take advantage of this educational opportunity, and pick classes ahead of time that align with your specific interests.

For example, students who have considered furthering their massage career within Reiki, neuromuscular massage therapy (NMT), or medical massage should consider that these modalities require several lengthy and in-depth courses, and can take several months, or years to fully complete. And while the process toward this type of certification is indeed more time consuming than, for example, a weekend class in hot stone technique, it is a step toward a worthwhile skill that not only boosts a resume, but also brings in new clients, helps massage therapists market themselves more effectively, and lays the groundwork for a lengthy and profitable massage career.

Start by browsing different continuing education options offered at schools in your immediate area, as well as regionally. Educate yourself about the time requirements, cost, and specific details about each modality, and truly consider what it takes to become a seasoned professional in that field. This way, you can maximize your time and money on required continuing education courses.

Sports Massage, Reiki, Pregnancy Massage, and More

When you envision yourself working as a massage therapist several years down the line – where do you see yourself working? In a chiropractor’s office? For a ballet troupe, football team, or running club? Maybe in a holistic center, spa, or independent practice? Every massage therapist enters the profession for various reasons, and it is important to understand what excites and motivates you about a massage career. Some massage therapists are particularly athletic or interested in sports, and it is this type of therapist who is most often attracted to sports massage. Therapists who enter this practice often work with athletes before, during, and after sports events to prevent injuries, and to treat existing injuries.

Medical massage encompasses several techniques, and can include sports massage, craniosacral therapy, and NMT. Medical massage and its associated practices are often performed by therapists with an interest in injury treatment and prevention as a full time massage career. Other massage therapists gravitate toward energy healing, such as Reiki, which is purported to create a healing effect physically, mentally, and spiritually. Therapists who hold an interest in Reiki may also be interested in acupressure, or aromatherapy. Therapists who wish to expand their practice to accommodate pregnant clients may be interested in becoming certified in pregnancy massage, which enables massage therapists to understand and perform a medically appropriate massage for a mother-to-be.

Whatever your interest for a long-term massage career, there are continuing education training courses available to further your chosen specialty. Again, think about why you want to pursue a specific specialty, and what you think it will give back to you and your clients. Do you see yourself utilizing the specialty skills for years with your clients? If so, carefully consider with whom you will spend your time and money. Find the right program and begin another educational journey. You and your clients will benefit from your endeavors as you pursue your preferred niche in the vast world of advanced massage education.

Certification and Training

Finally, sometimes continuing education classes and experience aren’t the only thing massage therapists need to practice a specialty in the field. Check with your state licensing board to ensure you have met the minimum credit hours for a special modality. To date, there is no licensing body for Reiki, but it is required to have achieved a “Level III” status in order to promote yourself as a Reiki master in your massage career.

Likewise, pregnancy massage is not governed by an accredited body, but most continuing education providers will not issue a certification until the student has completed a minimum number of credit hours, typically supported by graded exams, practical sessions, and homework. For certification in neuromuscular therapy massage as a career, massage therapists must take continuing education courses, schedule and sit for an exam, and receive a score evidencing competency in the field. The school or instructor of an advanced massage therapy specialty should be able to explain any applicable certification requirements.

Finding a specialty is an excellent step for massage therapists in their long term career, as it not only enables them to become well educated and better able to treat clients, but exposes the therapist to a whole new field of massage, and its benefits. So if you’re considering developing a specialty, do your research, ask questions, and have fun learning about how you can further your massage career while helping your clients.